Author / John

Two shows in one week!  When it rains, it pours.  John Welbourn steals the show today as Denny, Steve and Luke join in talking about child development, digestion, and their training.  TGIF people!  Enjoy the show!

Show Timeline

  • 0:00 Intro and opening
  • 10:36 Posture, position, and child development
  • 21:16 Volkswagon, adaptive phenotypic plasticity, social learning and other science stuff
  • 30:11 Shirtless Klokov, a CrossFit Superhero?
  • 34:14 Dave the Bull vs. Steve Platek
  • 37:49 Nutrient uptake – Cold vs Hot food?
  • 51:56 Closing

Show Notes

Adaptive Phenotypic Plasticity:





Steve Bednarski asks:

Is there a difference in nutrient uptake and digestive efficiency between eating your food cold and hot? Seems like an awkward question, but here is the reason why I bring this up. I normally eat leftovers for lunch each day, let’s say today was chicken, broccoli, and avocado, all refrigerated after dinner last night. When I break for lunch, lately been questioning whether or not I should be microwaving my meals, so I have been eating it all cold. When eating protein especially, whether chicken, steak, pork…I feel as if I need to chew much longer to break down the meat fibers, and then it seems to sit longer in my stomach and keeps me feeling fuller longer. If it is true that cold food takes longer to break down, this would be a huge benefit to keeping the insulin response down for meals, and on the opposite side, ingesting post-workout nutrition heated may help nutrients hit your system faster for quicker recovery?

I guess I am not looking for an actual answer, but you guys seem to have the resources to look into this, and I thought it might be beneficial to the PA community. Also, if this is a little too geeked out, I understand.

Thanks, SB

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. steven platek on July 19, 2013 at 3:17 am

    as wrong as that ad is, it’s funny, the thing that makes it funny is it’s real.
    As john says, this is sort of dangerous for our kids.

  2. Tyshumster on July 19, 2013 at 10:06 am

    New CFFB T-shirt

    The Squat
    How you eat, shit, sit, and rest…

  3. Denny K on July 19, 2013 at 12:29 pm

    @Shumster- I like it…

  4. vetquestion4pahq on July 19, 2013 at 2:23 pm

    Hey guys,

    I sent an email to PAHQ, but I just wanted to publicly thank all of you for answering my question on the other podcast! I really appreciate it.

    Nick B. (aka Seminole 4)

  5. Ingo B on July 19, 2013 at 4:38 pm

    Dig the science bombs from Platek.

    Thanks for the toddler talk. My daughter is around the same age, so it hits home.

    If you guys need help editing your Starter Guide, let me know. I do that kind of stuff for a living. My way of giving back for the fantastic programming.

  6. Dave the Bull on July 19, 2013 at 4:38 pm

    I made PA Radio?! Can’t wait to listen later tonight.

  7. […] Power Athlete Radio – Episode 18 […]

  8. Dave the Bull on July 19, 2013 at 7:12 pm

    @Steven: 445 Tabata?! F-that. I concede defeat before it starts. My best pull is only 540. I’ll gladly teach you to squat though in exchange for teaching me to pull 🙂

    I’d take you up on a full power challenge though. I think I can make up for your deadlift prowess between my squat and bench.

    RE: “the Bull” — given to me not for my size or appearance, but for my “theatrics” and psyche-up routine before max-effort attempts.

  9. Harry Heptonstall on July 20, 2013 at 2:46 am

    Great show. Funny and informative, I now know who Jimmy Buffett is.

  10. Steven Platek on July 20, 2013 at 3:05 am

    @ Bull – awesome.
    If you lived closed I could use a SQUAT CLINIC.
    Not really, I know what my problem is but I just can’t seem to fix it: t-spine weakness. Light weights, air squats, I can maintain good position and mechanics throughout, I mean of course I can, but when the weights get high my t-spine folds and I stripper it. I can stripper squat about 375-400.

    @shumster: love it! SquatLIFE baby!

    @INGO: i was so stoked to be talking with these guys about youngsters and their fitness. I love john’s notion of, learning this stuff can save your children. So perfect!

  11. Steven Platek on July 20, 2013 at 3:19 am

    @INGO: more science:

    Finally got 8 hours of sleep, first time in MONTHS and got thinking about the grip strength stuff. Hand grip strength, as measured via a dynamometer is routinely used in assessment of central nervous system dysfunction and has even been used to measure over-training/over-reaching. It’s a good predictor of CNS function and can also be used as an indicator for biomarkers of disease. there is no data on this, but it’d seem like a logical step that if we train children to hang in the squat and increase base hand grip strength, and those behaviors somehow influence CNS development, innervation, etc, that the end product might be a decrease in biomarkers for disease… I.E. optimal innervation of CNS systems ought to have downstream effects on immune system, endocrine system, etc possibly optimizing many systems in a chain like reaction.

    I can’t say with certainty that training youngsters squat mechanics and grip strength WILL improve biomarkers for disease states, but it seems pretty damn likely. I think there is a study in there for one of my undergraduate research assistants. Would appreciate any thoughts.

  12. Denny K on July 21, 2013 at 8:20 am

    @Platek- good stuff bro. I know both my little ones are improving on their grip strength since I’ve upped the ante in their training. Also, stair climbing. They both like climbing up our stairs at the house and can do a few sets in decent time 🙂

  13. Steven Platek on July 22, 2013 at 5:16 am

    Denny – heck yeah stair climbing – Spencer loves that too, I am always trying to impress upon him, toes forward and knees out. The best way I’ve found for Spencer to get this is by saying “belly tight” – with belly tight, he basically moves flawlessly, well, I mean as flawlessly as a 2 year can move.

    I really like this conversation and think there should be more like this.

  14. Nick on July 25, 2013 at 3:24 am

    @Platek and @Denny – My wife is going to have a baby in the next few weeks so this post really hit home for me. Would you have any suggestions on how i can start helping my son to develop grip strength early on? Or am i jumping the gun?

  15. Stuart Wilson on July 27, 2013 at 6:07 am

    Awesome conversation on childhood development. Is it possible for John to post a picture of his kids dinning room jungle gym?

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